CrossFit Hanover – CrossFit


Squat Warmup (No Measure)

Complete 2-3min cardio, followed by 3 rounds of:

5 Pause back squats

5 Back rack lunges ea.

5 Inchworms w/ Pushup

*Add weight to the barbell for each round.


Back Squat (Establish 10RM over the course of 5 sets)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 18min of

10 DB Front Squats 50/35’s

20 Box Jumps

30 KB Swings 60/45#